TheActiveTimes.com: 14 Healthy Ways to Spring into Summer

Do This: Donkey Kicks (Arms, Legs, Core, Cardiovascular System)

Start in a downward dog position, bend your knees deeply and push off the floor, kicking your heels up toward your butt. Make sure to land softly with bent knees. Repeat the jump as many times as you can for 50 seconds and then rest for 10 seconds. Repeat the exercise three times. (Credit: Shutterstock) Click Here For The Full Story from TheActiveTimes.com

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To help you on your mission, we’ve compiled a list of healthy recipes from some of our favorite cookbooks, and exercises from two personal trainers—Elyse Sparkes, founder of Sparkes Wellness in New York City, and Sam Yang, founder of All Out Effort in Los Angeles—to help you bring definition back to your core, arms and legs. Lay on your back with your knees bent, and raise your lower back and butt into the air, keeping your heels on the ground and your ankles over your knees. Lower your body back to the ground and repeat for one minute. For more of a challenge, keep one leg lifted as you move up and down. (Credit: Shutterstock) Click Here For The Full Story from TheActiveTimes.com

Start in a downward dog position, bend your knees deeply and push off the floor, kicking your heels up toward your butt. Make sure to land softly with bent knees. Repeat the jump as many times as you can for 50 seconds and then rest for 10 seconds. Repeat the exercise three times. (Credit: Shutterstock) Click Here For The Full Story from TheActiveTimes.com

Crunches and leg lifts will work some muscles in your abdomen, but they neglect your obliques. To help tone the sides of your abs, Sparkes recommends the following exercise. Stand with your feet hip distance apart and draw your belly button in and keep your core engaged. Bring your hands behind your head with your elbows out wide and do a side bend, bringing your right elbow toward your right hip. Return to the top and bring your left elbow toward your left hip. Remember to keep drawing in your belly throughout the exercise. If you need more of a challenge, do this exercise with a weight or ball above your head. Do three sets of 10 bends on each side. (Credit: Shutterstock.com) Click Here For The Full Story from TheActiveTimes.com

The wealth of vitamins, minerals and protein in this dish will help you feel satisfied throughout the day. Sesame seeds are rich in copper, magnesium, calcium, manganese and other nutrients, while just a gram of seaweed can fulfill your iodine needs for the day. Seaweed is also high in calcium and offers almost as much protein per serving as legumes such as lentils or soybeans. Furthermore, the compound fucoxanthin found in seaweed may help reduce body fat. According to a 2010 study published in Biotechnology Journal, mice that ate a diet with fucoxanthin for six weeks had higher good cholesterol and higher excretion of triglycerides and bad cholesterol. This indicated that the compound discouraged the absorption of fats from the diet. Along with miso soup or sashimi, this salad can be part a simple and light lunch. It must marinate for half an hour, so prepare it before you start your work out. Once you're done, it will be ready to eat. Click here for the recipe. (Credit: Fair Winds Press) Click Here For The Full Story from TheActiveTimes.com

Step your feet two and a half to three feet apart with your toes pointed slightly out to the side. To come into the squat, bend your knees so that they line up in the direction of your toes. Make sure not to extend your hips behind your shoulders. Instead, go straight down so that your shoulders are over your hips. Hold the lowered position and do 30 tiny pulses, coming up roughly a quarter of the way each time. Return to standing. Repeat three times. (Credit: Shutterstock) Click Here For The Full Story from TheActiveTimes.com

Vegetarian and vegan athletes also need a variety of high-protein recipes to help them slim down. This recipe includes generous servings of seitan and tofu. Seitan delivers 16 grams of protein per 100-gram serving, while tofu offers 10 grams of protein for every 126 grams. With fresh vegetables, ample amounts of cancer-fighting garlic and a dose of anti-inflammatory ginger, this dish makes a filling and restorative dinner. Click here for the recipe. (Credit: Fair Winds Press) Click Here For The Full Story from TheActiveTimes.com

Lunge sets are great to intersperse with squats, according to Sparkes. For proper lunge form, step one foot forward about three feet, and then lower yourself so that both knees are bent at 90 degrees. Your front knee should be over your ankle and your back knee should point straight to the floor. Repeat on both sides for three sets of 15 reps. (Credit: Shutterstock) Click Here For The Full Story from TheActiveTimes.com

The healthy fats in salmon will help you feel satisfied and, at only 240 calories per five-ounce serving, it’s a low-calorie option that still packs 36 grams of protein. The ingredients in this recipe will fuel your workouts and could even help you live longer. Recent research suggests that those who follow the Mediterranean diet (one rich in olive oil, legumes, unrefined cereals, fruits, vegetables and fish), may have a reduced chance of stroke and heart attack. Click here for the recipe. (Credit: Reprinted from WHAT DOCTORS EAT by Tasneem Bhatia, MD and The Editors of Prevention. Copyright (c) 2013 by Rodale, Inc. By permission of Rodale, Inc.) Click Here For The Full Story from TheActiveTimes.com

This move can be done on a box at the gym or a bench outside (choose height based on your skill and comfort level). Start with your right foot and step up onto the platform. In one fluid motion, bring your body up, with your left knee pulled in toward your chest, and jump into the air as high as you're able. Your left foot should never touch the top of the platform. Land on top of the platform on your right foot and step off with your left. Complete three sets of 10 reps on each side. (Credit: Shutterstock) Click Here For The Full Story from TheActiveTimes.com

When emerging from your winter slog, too strict a training or diet regimen can be a recipe for a disaster. The key is moderation and—in the case of dessert—cheating in the healthiest way possible. Instead of turning to that brownie sundae once a week, try the next two recipes. This guilt-free dessert includes whole foods, healthy fats, protein and enough sweetness to feel like a splurge. Click here for the recipe. (Credit: Kristen's Raw) Click Here For The Full Story from TheActiveTimes.com

This move combines a shoulder press and a squat for a full body workout. Sit back into your squat, making sure your knees don’t pass your toes and that your weight is in your heels. As you stand up, press your arms (or dumbbells) over your head and squeeze your stomach and butt as tightly as possible to work your core and protect your back. Complete 30 reps. Increase the weight of the dumbbells if you need more of a challenge. (Credit: Shutterstock) Click Here For The Full Story from TheActiveTimes.com